The 5 Rep Max (RM) Single Arm Overhead Press is meant to assess your unilateral overhead pressing strength and will also give some insight to lateral core strength.
For this assessment you will be sitting with your back supported. You will bring the weight up to your shoulder and then begin pressing overhead using one arm. You will keep progressing in weight until you find a weight that you can only press for 5 reps and then repeat this on both sides.
Some coaching tips: make sure to avoid arching your back or leaning to one side excessively, make sure your elbow path is staying consistent with each rep, and lastly that your ribs are not flaring out to complete the rep.
We would suggest this protocol: Estimate what you think your 1 repetition max would be. Take 40 percent of that weight and complete 10 reps as a warm-up. Add 10-20 percent to that weight and attempt 5 reps. After that keep adding 10-20 percent until you find a weight that you are successful with for only 5 reps. Attempt to find your 5 RM in less than 5 attempts to limit fatigue confounding your true results. Rest then repeat on the other side.
Prehab Goals & Normative Values:
Very Good: 45
Above Average: 35
Below Average: 25
Very Good: 30
Above Average: 20
Below Average: 10
Male (pounds): >45
Female (pounds): >30
Reference: Military press standards for men and women (LB). Strength Level. Accessed August 31, 2023. https://strengthlevel.com/strength-standards/military-press/lb
Take the assessment, write down your score, and track your progress throughout the program.